July 2, 2025

Daily score: 9

Workout:

#3- plyo's/power/mobility
A.Single leg deceleration hinges: 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 20 seconds max reps x4; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

Done

E. Hang power clean and push jerk; 3 reps on the min x15 min (increase load per set building to about 8,5-9/10 RPE)

35,40,45,50,55

60,65,70,75,80

80,80,85,85,90

+
rower;
8 pulls to establish fastest 500m pace
rest 90 seconds
x5 attempts

1:37

1:35

1:36

1:35

1:34

Had a long hard riding lesson yesterday.  Holding up much better with the new saddle.  My low back is still getting tight but more like just hard working muscle and evenly balanced.  All the plyo work went well and felt doable. Super fun to clean and jerk :).  Thanks!